WEEK of WOD's 5.10.21 -5.17.21

MONDAY, MAY 10th

A. Every 2 minutes for 5 sets (15 minutes), complete...

3 Pause Back Squats @75%

B. 10 min AMRAP

200m Run

10 Strict Pull-Up

-Rest 2 Min-

10 min AMRAP

200m Run

20 Push-Up

-Rest 2 Min-

10 min AMRAP

200m Run

30 Air Squat

- 2 options -

#1 at bodyweight

#2 with 20lb/14lb Vest (advanced)

*Score 200m as 1 rep

Target number of Round each set: 4-6 rounds

Minimum number Rounds before scaling: 3 rounds

Scaling option 1 (Masters 45+)

10 min AMRAP

200m Run

7 Strict Pull-Up

-Rest 2 Min-

10 min AMRAP

200m Run

15 Push-Up

-Rest 2 Min-

10 min AMRAP

200m Run

25 Air Squat

* Scaling Option 2

10 min AMRAP

200m Row

10 Rows

-Rest 2 Min-

10 min AMRAP

200m Row

20 Bar Push Ups

-Rest 2 Min-

10 min AMRAP

200m Row

20 Squats (to a box or ball)

TUESDAY, MAY 11th

For Time:

40/30 Calorie Echo Bike

5 Rounds

5 Power Cleans (135/95)

5 Burpee Box Get Overs (30/24)

-into-

30/20 Calorie Echo Bike

4 Rounds

4 Power Cleans (155/105)

4 Burpee Box Get Overs (30/24)

-into-

20/15 Calorie Echo Bike

3 Rounds

3 Power Cleans (185/125)

3 Burpee Box Get Overs (30/24)

Target time: 19-21 minutes

Time cap: 25 minutes

Scaling option 1 (Masters 45+)

30/20 Calorie Echo Bike

5 Rounds

5 Power Cleans (115/80)

5 Burpee Box Get Overs (24/20)

-into-

20/15 Calorie Echo Bike

4 Rounds

4 Power Cleans (135/95)

4 Burpee Box Get Overs (24/20)

-into-

15/10 Calorie Echo Bike

3 Rounds

3 Power Cleans (165/115)

3 Burpee Box Get Overs (24/20)

* Scaling Option 2

20/15 Calorie Echo Bike

5 Rounds

5 Dumbbell Power Cleans (Light/moderate)

5 Burpee Box Step Overs Overs (30/24)

-into-

15/12 Calorie Echo Bike

4 Rounds

4 Dumbbell Power Cleans (Light/moderate)

4 Burpee Box Step Overs Overs (30/24)

-into-

12/10 Calorie Echo Bike

3 Rounds

3 Dumbbell Power Cleans (Light/moderate)

3 Burpee Box Step Overs Overs (30/24)

WEDNESDAY, MAY 12th

A. Every 3 minutes for 5 sets (15 minutes), complete...

3 Pause Front Squats @75%

6 Negative Push-ups @ 31X1 OR 12 Weighted Push-ups (If Wtd Murph is your goal)

10 Barbell Bent Over Row (^ 5-10lbs from last week)

B. For Time:

30 GHD’s

50 Push Press (95/65)

30 GHD’s

50 Handstand Push-Ups

30 GHD’s

Target time: 10-12 minutes

Time cap: 15 minutes

Scaling option 1 (Masters 45+)

For Time:

25 GHD’s

50 Push Press (75/55)

25 GHD’s

35 Handstand Push Ups

25 GHD’s

* Scaling Option 2

For Time:

30 Sit Ups

30 Dumbbell Push Press (Light)

30 Sit Ups

30 Dumbbell Push Press (Light)

30 Sit Ups

C. 3 rounds

20 GHD Hip Extensions

15 Russian KB Swings (heavyweight) eye level

10 sandbag stepback lunges

THURSDAY, MAY 13th

A.

Teams of 2

250 Wallballs (20/14)

200/150 Cal Row

100 Box Jumps (24/20)

50 Devil’s Press (50’s/35’s)

* Target time: 24-26. minutes

* Time cap: 30 minutes

Scaling option 1 (Masters 45+)

Teams of 2

200 Wallballs (14/10)

150/120 Cal Row

100 Box Jumps (20/16)

50 Devil’s Press (35’s/25’s)

* Individual Option

100 Wallballs (20/14)

75/60 Cal Row

50 Box Jumps (24/20)

25 Devil’s Press (35’s/25’s)

B.

4 Rounds

12 Dumbbell Bench Press

12 Double Dumbbell Rows

-into-

3 Rounds

12 Lying Dumbbell Tricep Extension

12 Standing Dumbbell Hammer Curls

FRIDAY, MAY 14th

A.

Every 2:30 (10 sets)

1 Squat Snatch (185/125)

10 Burpees over bar

30 Double Unders

* Record each set

* Target time each set: 75-90 seconds

* Time cap each set: 2 minutes

* Scaling option 1 (Masters 45+)

Every 2:30 (10 sets)

1 Squat Snatch (165/115)

8 Burpees over bar

24 Double Unders

* Scaling Option 2

Every 2:30 (10 sets)

1 Power Snatch or Clean (light/moderate)

8 Up Downs

30 Single Unders

B.

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

SATURDAY, MAY 15th

A.

4 rounds

3/2 Rope Climbs or 7 Bar Muscle Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

- rest 3 minutes -

For Time:

12/9 Rope Climbs or 28 Bar Muscle Ups

200ft Front Rack Dumbbell Lunge (50s/35s)

* Target time each set: 8-10 minutes

* Time cap: 12 minutes

* Scaling option 1 (Masters 45+)

4 rounds

2/1 Rope Climbs or 5 Bar Muscle Ups

50ft Front Rack Dumbbell Lunge (35s/25s)

- rest 3 minutes -

For Time:

8/6 Rope Climbs or 20 Bar Muscle Ups

200ft Front Rack Dumbbell Lunge (35s/25s)

* Scaling Option 2

4 rounds

8 Jumping Pull Ups

8 Air Squats

20 Step Ups

- rest 3 minutes -

For Time:

32 Jumping Pull Ups

32 Air Squats

80 Step Ups

B.

2 rounds:

1:00 Plank

20 Deadbugs (Controlled)

1:00 Superman Hold